Finally some nice cool (cold for some… Lancelot) weather for an early morning beatdown.

FNG – Disclaimer

We are a peer led non-for profit group that uses public property for its work outs.

No one is a professional and everyone should work out to their own ability and comfort level.

Please modify as necessary as to not get hurt.

5 core principles

Free of charge

Open to all Men

Held outdoors, rain or shine, cold or hot

Rotation of leaders

Ends in a circle of Trust

The Thang began with a mosy around the parking lot pointing out along the way the 4 stations that would be used during the beatdown.

Shout out to Crabcakes for the beatdown idea as I stole most of it from his VG last year. 🙂

There were 4 stations and there were 4 exercises at each station with increasing number of reps.

Pax member would run to one station do the exercise top exercise… after doing that exercise they would run around the entire parking lot and go back to the same station to do the next exercise. They continue this until all 4 exercises are completed at that station. After the final exercise was done they would run around the parking lot again and head to the next station where the process would start all over. So over all it was at least 16 laps of the parking lot and over 400 reps of different exercises.

Station 1

Merkins 20

Incline Merkins 25

Decline Merkins 30

Dips 35

Station 2

American Hammers 20

BBSU 25

LBC’s 30

Flutter Kicks 35

Station 3

Squats 20

Monkey Humpers 25

Lunges 30

Bobby Hurley’s 35

Station 4

Moroccan NC’s 20

SSH’s 25

Overhead Claps 30

Plank Jacks 35

COT

Reminder about the Wild Pax and Super Hero 5k

Prayers for all the first responders and military, prayers for all the country and its leaders.